Trying to gain muscles through bodyweight and weight lifting exercises requires you to have the proper diet and nutrition to get the kind of result you want. There are basic steps in finding out what kinds of food you should eat and how much you should eat. Here are the guidelines:

1. Always make sure that you are eating between 1 to 1.5 times of your weight. For example, if you weigh 120 pounds, you need to eat 120 grams of protein everyday for you to consistently develop muscle mass.

2. Use different protein sources. The most common type of protein source is meat but there are some alternatives such as rice, nuts, soy, and cottage cheese. You should try out these alternatives because they contain various types of amino acid which is good for the body.

3. Consider taking supplements. Taking supplements is a convenient way to gain protein. The most common types of supplements are soy and whey proteins but some doctors caution that whey is difficult for the body to digest.

4. Always drink a lot of water. Because your body is adjusting to an intense workout and different food sources, it needs more water than ever.